Fiddlehead Ferns (Frozen, Unprepared)
Fiddlehead ferns are a unique, wild vegetable harvested in early spring and known for their curled shape resembling a fiddle. They are a highly nutritious and low-calorie food choice, packed with essential vitamins and minerals that offer a range of health benefits. When frozen and unprepared, these ferns maintain their nutritional value, making them a convenient addition to your pantry.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 34 kcal |
| Protein | 4.31 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 5.74 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 24 mg |
| Iron | 0.73 mg |
| Magnesium | 19 mg |
| Phosphorus | 58.0 mg |
| Potassium | 129 mg |
| Sodium | 0.0 mg |
| Zinc | 0.71 mg |
| Copper | 0.22 mcg |
| Manganese | 0.94 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 17.8 mg |
| Thiamin (Vitamin B1) | 0.014 mg |
| Riboflavin (Vitamin B2) | 0.13 mg |
| Niacin (Vitamin B3) | 3.26 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 168 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Fiddlehead ferns are naturally allergen-free. However, they may contain trace amounts of other substances due to their growing and processing conditions. Always check for any potential contamination if you have severe allergies.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low Carb: Yes
- Low Fat: Yes
- Keto-Friendly: Yes
Advice
Fiddlehead ferns are best when cooked, as they should not be consumed raw. Freezing preserves the ferns’ nutrients, but it’s essential to cook them before eating. They can be sautéed, steamed, or used in soups and salads for a delicious, earthy flavor. Make sure to wash them thoroughly and remove any brown papery scales that may be attached before cooking.
Conclusion
Fiddlehead ferns are an exceptional and nutritious vegetable that adds a burst of flavor and texture to various dishes. Whether you enjoy them in a stir-fry, sautéed as a side, or tossed into a salad, they offer a healthy option that aligns with many dietary preferences. Their low-calorie content and high vitamin and mineral profile make them a valuable addition to any meal.
